7-5-16

Thomasville CrossFit – CrossFit

Mobility WOD

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Gymnastics

Handstand Push-ups (3x max reps)

Metcon

Metcon (Time)

Buyin- 55 X GHDSU

10-9-8-7-6-5-4-3-2-1

C2B pull-up

Box jump (24/20)